Brain Health Baseline Knowing Your Brain-Health Baseline </p> <section> <h2>Brain Health Self-Assessment – NUTRITION</h2> </section> <section> <h2>Low Risk Nutritional Profile</h2> <p> </p> <p>You’re doing many good things to give your body the nutrition it needs. Keep including those great fish and meat choices, like fresh Atlantic mackerel, pink salmon, Pacific halibut and everyone’s favorite: Northern lobster. For meat, keep choosing pork tenderloin, pasture-raised chicken or turkey, buffalo or lamb shank. Keep using coconut oil and butter, and avoiding Canola, corn, margarine and soybean oil. Depending on your health goals and the supplements you’re already taking, make sure your supplements include some of the following: acetyl-L-carnitine, CoQ10, CoQ10, N-acetyl-cysteine, key minerals (like magnesium and chromium), tocotrienols and botanicals like curcumin.</p> </section> <section> <h3>Moderate Risk Nutritional Profile</h3> <p> </p> <p>You’re doing some good things to give your body the nutrition it needs. If you’re not already doing so, try to include even more great fish and meat choices, like fresh Atlantic mackerel, pink salmon, Pacific halibut and everyone’s favorite: Northern lobster. For meat, choose even more pork tenderloin, pasture-raised chicken or turkey, buffalo or lamb shank. Try using more coconut oil and butter, and avoid Canola, corn, margarine and soybean oil. Depending on your health goals, try to make sure your supplements include some of the following: acetyl-L-carnitine, CoQ10, CoQ10, N-acetyl-cysteine, key minerals (like magnesium and chromium), tocotrienols and botanicals like curcumin.</p> </section> <section> <h3>High Risk Nutritional Profile</h3> <p> </p> <p>If you’re not already doing so, try to include some great fish and meat choices, like fresh Atlantic mackerel, pink salmon, Pacific halibut and everyone’s favorite: Northern lobster. For meat, choose more pork tenderloin, pasture-raised chicken or turkey, buffalo or lamb shank. Try using more coconut oil and butter, and try to avoid Canola, corn, margarine and soybean oil. Depending on your health goals, try to make sure your supplements include some of the following: acetyl-L-carnitine, CoQ10, CoQ10, N-acetyl-cysteine, key minerals (like magnesium and chromium), tocotrienols and botanicals like curcumin.</p> </section> <section> <h2>How many times a week do you eat fish?</h2> </section> <section> <h3>Select the TOP 3 kinds of seafood you eat the most. From the options below, which is your #1 preferred seafood?</h3> </section> <section> <h3>Which is your #2 most preferred seafood?</h3> </section> <section> <h3>Which is your #3 most preferred seafood?</h3> </section> <section> <h3>How many times a week do you eat meat?</h3> </section> <section> <h3>Select the TOP 3 kinds of meat you eat the most. From the options below, which of these is your #1 preferred meat to eat?</h3> </section> <section> <h3>Which of these is your #2 preferred meat to eat?</h3> </section> <section> <h3>Which of these is your #3 preferred meat to eat?</h3> </section> <section> <h3>Select the TOP 3 kinds of oil you use the most. From the options below, which of these is your #1 favorite oil or fat to cook with?</h3> </section> <section> <h3>Which of these is your #2 favorite oil or fat to cook with?</h3> </section> <section> <h3>Which of these is your #3 favorite oil or fat to cook with?</h3> </section> <section> <h3>Select the TOP 3 kinds of supplements you use. From the options below, which of these nutrients and minerals is your #1 preferred supplement to take?</h3> </section> <section> <h3>Which of these nutrients and minerals is your #2 preferred supplement to take?</h3> </section> <section> <h3>Which of these nutrients and minerals is your #3 preferred supplement to take?</h3> </section> <section> <h3>How many times a week do you eat nuts?</h3> </section> <section> <h3>How many times a week do you eat fruit?</h3> </section> <section> <h3>Select the TOP 3 fruits you eat the most. From the options below, which of these is your #1 favorite fruit?</h3> </section> <section> <h3>Which of these is your #2 favorite fruit?</h3> </section> <section> <h3>Which of these is your #3 favorite fruit?</h3> </section> <section> <h3>How many times a week do you eat vegetables (not canned)?</h3> </section> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <section> <h2>Brain Health Self-Assessment – MENTAL</h2> </section> <section> <h2>Low Risk Mental Profile</h2> <p> </p> <p>You are already doing many good things to maximize your brain health. I encourage you to keep fitting in time for those mind-enhancing activities like: art, foreign languages, puzzles and crosswords, trivia, museums, plays and more.</p> </section> <section> <h3>Medium Risk Mental Profile</h3> <p> </p> <p>You are already doing some things to strengthen your brain health. I encourage you to try fitting in even more time for mind-enhancing activities like: art, foreign languages, puzzles and crosswords, trivia, museums, plays and more</p> </section> <section> <h3>High Risk Mental Profile</h3> <p> </p> <p>I encourage you to try fitting in more time for mind-enhancing activities like: art, foreign languages, puzzles and crosswords, trivia, museums, plays and more.</p> </section> <section> <h2>How often does your mind feel challenged each day (at work or not)?</h2> </section> <section> <h3>How often do you build, engineer or create something new (as part of your job or not)?</h3> </section> <section> <h3>Do you look for opportunities to learn new skills? What is your #1 preferred creative activity?</h3> </section> <section> <h3>What is your #2 preferred creative activity?</h3> </section> <section> <h3>What is your #3 preferred creative activity?</h3> </section> <section> <h3>What is your #1 most common mentally challenging activity?</h3> </section> <section> <h3>What is your #2 most common mentally challenging activity?</h3> </section> <section> <h3>What is your #3 most common mentally challenging activity?</h3> </section> <section> <h3>How often yo you attend concerts, ballet, poetry readings, plays, opera, musicals or museums</h3> </section> <section> <h3>How often do you feel very sad or depressed?</h3> </section> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <section> <h2>Brain Health Self-Assessment – MINDFULNESS</h2> </section> <section> <h2>Low Risk Mindfulness Profile</h2> <p> </p> <p>You are a very mindful person. And you understand that carving out space for spirituality boosts brain health. You already know that the more connected we are, the more connected we feel, which is better for our brain. I would invite you to consider being a Meetup group organizer so you can pass on the torch of spirituality and mindfulness to others.</p> </section> <section> <h3>Medium Risk Mindfulness Profile</h3> <p> </p> <p>You’ve shown that you already know that carving out space for mindfulness and spirituality boosts brain health. I encourage you to make even more time, if you can, for meditation, yoga and religious services or practices. As you know, the more connected we are, the more connected we feel, which is better for our brain.</p> </section> <section> <h3>High Risk Mindfulness Profile</h3> <p> </p> <p>Did you know that carving out space for mindfulness and spirituality boosts brain health? I encourage my patients to consider things like: meditation, yoga and religious services or practices. The more connected we are, the more connected we feel, which is better for our brain.</p> </section> <section> <h2>How often do you meditate?</h2> </section> <section> <h3>How often do you attend religious services?</h3> </section> <section> <h3>How often do you do yoga?</h3> </section> <section> <h3>Do you feel a strong sense of purpose?</h3> </section> <section> <h3>Do you feel deeply connected to nature?</h3> </section> <section> <h3>Do you feel “whole”?</h3> </section> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <section> <h2>Brain Health Self-Assessment – PHYSICAL</h2> </section> <section> <h2>Low Risk Physical Profile</h2> <p> </p> <p>You’re doing many excellent things for your physical health. I encourage you to keep doing those top-notch activities — like adventure sports, swimming, Pilates, yoga. Have you had a chance to try PACE? If not, you can click <a href="https://www.alsearsmd.com/pace2/jvnb/" target="_blank" rel="noopener">here</a>.</p> </section> <section> <h3>Medium Risk Physical Profile</h3> <p> </p> <p>You’re doing some good things to be active. I encourage you to fit in more top-notch activities — like adventure sports, swimming, Pilates, yoga — and consider doing less heart and body-punishing things, like endurance running and aerobics. Have you had a chance to try PACE? Learn about it <a href="https://www.alsearsmd.com/pace2/jvnb/" target="_blank" rel="noopener">here</a>.</p> </section> <section> <h3>High Risk Physical Profile</h3> <p> </p> <p>I encourage you to try fitting in more top-notch activities — like adventure sports, swimming, Pilates, yoga. Even better, <a href="https://www.alsearsmd.com/pace2/jvnb/" target="_blank" rel="noopener">learn about PACE</a>.</p> </section> <section> <h2>How many times a week do you exercise?</h2> </section> <section> <h3>Select your TOP 3 most common ways to exercise. From the options below, which is your #1 preferred method of exercise or activity to engage in?</h3> </section> <section> <h3>Which is your #2 preferred method of exercise or activity to engage in?</h3> </section> <section> <h3>[copy] Which is your #2 preferred method of exercise or activity to engage in?</h3> </section> <section> <h3>If you do engage in PACE®, approximately how many minutes do you do it each week?</h3> </section> <section> <h3>[copy] Which is your #3 preferred method of exercise or activity to engage in?</h3> </section> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <section> <h2>Brain Health Self-Assessment – SOCIAL</h2> </section> <section> <h2>Low Risk Social Profile</h2> <p> </p> <p>You are a true social powerhouse. You already know that enjoying time others is not only fun but it boosts our overall brain health. I encourage you to keep being social and interacting with family and friends. Keep getting together with friends and family. Keep hugging those loved ones. Keep watching those funny movies. If you can carve out (more) time for volunteering, that’s always valuable, too. And if you don’t have a pet yet, go out and adopt one if you can.</p> </section> <section> <h3>Medium Risk Social Profile</h3> <p> </p> <p>You’re making progress to being a social dynamo. And you probably already know that enjoying time with others is not only fun but it boosts our overall brain health. I encourage you to consider doing even more things like: volunteering; getting together with friends and family more; hugging your loved ones even more; and watching even more funny movies. And if you don’t have a pet yet, go out and adopt one if you can!</p> </section> <section> <h3>High Risk Sociall Profile</h3> <p> </p> <p>By doing this quiz, you already know that enjoying time with others is not only fun but it boosts our brain health. I encourage you to consider things like: getting a pet; volunteering; getting together with friends and family regularly; hug your loved ones; and watch some funny movies.</p> </section> <section> <h2>Do you regularly have physical connections with others? Includes things like intimacy, holding hands, hugging or massages.</h2> </section> <section> <h3>How often do you get together with a friend for a meal or coffee?</h3> </section> <section> <h3>How often do you get together with family members?</h3> </section> <section> <h3>How often do you speak with friends or family members by phone or video chat?</h3> </section> <section> <h3>Do you own or foster a pet?</h3> </section> <section> <h3>Do you have a great laugh or do you smile a lot?</h3> </section> <section> <h3>Do you volunteer</h3> </section> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <section> <h2>Brain Health Self-Assessment – ENVIRONMENTAL</h2> </section> <section> <h2>Low Risk Environmental Profile</h2> <p> </p> <p>You are conscious of both your own environmental exposure, and you understand many of the connections between brain health and the materials, chemicals, toxins and technologies that we touch, use, breathe in or are otherwise exposed to. I invite you to keep up the good work in lowering your exposure to as many toxins as you can. I encourage you to spread the word to others about how they can learn more and take steps, too.</p> <p> </p> </section> <section> <h3>Medium Risk Environmental Profile</h3> <p> </p> <p>You obviously see some of the connections between our environment and our brain health. While we can’t live in a bubble or all move to pollution-low Stockholm, Sweden, I encourage you to take steps to further reduce your exposure to as many toxins as you can, whether it’s smoking, cooking foods in the microwave, drinking a lot of tap water.</p> </section> <section> <h3>High Risk Environmental Profile</h3> <p> </p> <p>While we can’t live in a bubble or all move to pollution-low Stockholm, Sweden, I encourage you to learn more about the toxins that surround us and that we take in. And I invite you to take steps to minimize your exposure to as many toxins as you can, whether it’s smoking, cooking foods in the microwave, drinking a lot of tap water.</p> </section> <section> <h2>Do you live in a congested city?</h2> </section> <section> <h3>Do you live near a commercial farming operation, chemical plant or industrial factory?</h3> </section> <section> <h3>Were or are you occupationally exposed to asbestos, carpet glue, coal dust, crop dusting, chromium (hexavalent), lead paint, mercury, pesticides (like DDT), smoke or other toxins (like hexane, dioxin, chlorine, fluorine)?</h3> </section> <section> <h3>Do you smoke cigarettes or cigars?</h3> </section> <section> <h3>Do you cook in your microwave regularly?</h3> </section> <section> <h3>Do you eat a lot of foods from aluminum cans?</h3> </section> <section> <h3>Do you regularly spray air fresheners or bug spray in your home?</h3> </section> <section> <h3>Do you buy packaged foods often?</h3> </section> <section> <h3>Do you drink tap water regularly?</h3> </section> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p>
